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Sardine vs Crab meat - In-Depth Nutrition Comparison

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A recap on differences between Sardine and Crab meat

  • Sardine is higher in Calcium, Phosphorus, Iron, Vitamin B3, and Selenium, yet Crab meat is higher in Copper, Vitamin B12, and Zinc.
  • Crab meat covers your daily Copper needs 111% more than Sardine.
  • Sardine contains 6 times more Calcium than Crab meat. While Sardine contains 382mg of Calcium, Crab meat contains only 59mg.
  • The amount of Cholesterol in Crab meat is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Sardine vs Crab meat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +547.5%
Contains more Iron +284.2%
Contains more Phosphorus +75%
Contains more Potassium +51.5%
Contains less Sodium -71.4%
Contains more Magnesium +61.5%
Contains more Zinc +481.7%
Contains more Copper +535.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 29% 45% 120% 24% 140% 208% 394%
Contains more Calcium +547.5%
Contains more Iron +284.2%
Contains more Phosphorus +75%
Contains more Potassium +51.5%
Contains less Sodium -71.4%
Contains more Magnesium +61.5%
Contains more Zinc +481.7%
Contains more Copper +535.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +272.4%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B3 +291.4%
Contains more Vitamin B5 +60.5%
Contains more Vitamin C +∞%
Contains more Folate +410%
Contains more Vitamin B12 +28.6%
Equal in Vitamin B6 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 26% 14% 13% 26% 24% 42% 39% 1438% 0%
Contains more Vitamin A +272.4%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B2 +312.7%
Contains more Vitamin B3 +291.4%
Contains more Vitamin B5 +60.5%
Contains more Vitamin C +∞%
Contains more Folate +410%
Contains more Vitamin B12 +28.6%
Equal in Vitamin B6 - 0.18

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Crab meat
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sardine Crab meat Opinion
Net carbs 0g 0g
Protein 24.62g 19.35g Sardine
Fats 11.45g 1.54g Sardine
Carbs 0g 0g
Calories 208kcal 97kcal Sardine
Starch g g
Fructose g g
Sugar 0g g Crab meat
Fiber 0g 0g
Calcium 382mg 59mg Sardine
Iron 2.92mg 0.76mg Sardine
Magnesium 39mg 63mg Crab meat
Phosphorus 490mg 280mg Sardine
Potassium 397mg 262mg Sardine
Sodium 307mg 1072mg Sardine
Zinc 1.31mg 7.62mg Crab meat
Copper 0.186mg 1.182mg Crab meat
Vitamin A 108IU 29IU Sardine
Vitamin E 2.04mg mg Sardine
Vitamin D 193IU IU Sardine
Vitamin D 4.8µg µg Sardine
Vitamin C 0mg 7.6mg Crab meat
Vitamin B1 0.08mg 0.053mg Sardine
Vitamin B2 0.227mg 0.055mg Sardine
Vitamin B3 5.245mg 1.34mg Sardine
Vitamin B5 0.642mg 0.4mg Sardine
Vitamin B6 0.167mg 0.18mg Crab meat
Folate 10µg 51µg Crab meat
Vitamin B12 8.94µg 11.5µg Crab meat
Vitamin K 2.6µg µg Sardine
Tryptophan 0.276mg 0.269mg Sardine
Threonine 1.079mg 0.783mg Sardine
Isoleucine 1.134mg 0.938mg Sardine
Leucine 2.001mg 1.536mg Sardine
Lysine 2.26mg 1.684mg Sardine
Methionine 0.729mg 0.545mg Sardine
Phenylalanine 0.961mg 0.817mg Sardine
Valine 1.268mg 0.91mg Sardine
Histidine 0.725mg 0.393mg Sardine
Cholesterol 142mg 53mg Crab meat
Trans Fat g g
Saturated Fat 1.528g 0.133g Crab meat
Monounsaturated Fat 3.869g 0.185g Sardine
Polyunsaturated fat 5.148g 0.536g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Crab meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
135
Crab meat
Mineral Summary Score
79
Sardine
122
Crab meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
116%
Crab meat
Carbohydrates
0%
Sardine
0%
Crab meat
Fats
53%
Sardine
7%
Crab meat

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 765mg)
Which food is cheaper?
Sardine
Sardine is cheaper (difference - $5)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Crab meat
Crab meat is lower in Saturated Fat (difference - 1.395g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.